How to Get Bigger Forearms (CRAZIEST PUMP EVER!)

Build ripped arms from your forearms to your shoulders here

If you want to get bigger forearms you have to be willing to endure some discomfort in your forearm workouts. The phrase no pain, no gain may never have been more appropriate. In this forearm workout video, I show you a three exercise combo that you can use to torch your forearms with just a single barbell and no additional weight needed.

This forearm exercise combo was a favorite of future Hall of Famer and perennial all-star major leaguer Carlos Beltran. Carlos is known to have some of the strongest and biggest forearms in the game.

To perform this forearm workout circuit simply grab hold of an Olympic Barbell weighing 45 lbs with both hands. Grip your hands around the bar with either an overhand or underhand grip. If you start with your hands gripped over the bar you will want to spin the bar backwards and rotate it in your hands by extending the wrists and activating the forearm extensors.

Keep alternating the motion in the right forearm and left forearm as you rotate the bar in your hands and build up the burn. See if you can continue this for at least one minute without taking a break and work your way up to 90 seconds if you are able to. Immediately after completing, flip your grip so that you are now holding underneath the bar (as if preparing to do a barbell curl). Repeat the motion this time curling your wrists towards your body and activating the forearm flexors. Rotate the bar for as long as you can until you cannot withstand the burn in your forearms any more.

Finally, complete your forearm workout to get bigger forearms by using a switch grip with one wrist under and one over the bar. The hand that is placed under the bar will act to provide resistance to the hand that is over the bar. Both forearms will be using the forearm flexors but will be doing so in opposite directions. This is an intense variation of the move and one that you will aim to perform for 15 reps on each arm if you can.

If you’re looking for more than just bigger forearms, and instead want to build a complete body that is built, ripped and athletic be sure to head to and get the ATHLEAN-X Training System. Use the same exact program used by today’s top professional athletes to get in the best shape of their careers and perform at their best game in and game out.

For more forearm exercises and workouts to get bigger forearms, be sure to subscribe to our channel here on youtube at

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Rates : 0
46 comments
  1. ItTastesLikeCoConut / May 19, 2015

    Left hand is like turn up and right hand is like turn down for what?

    • trippy buds / May 19, 2015

      +Plaeng Nakrien hahaha you’re an idiot!….turn down for what?!

    • gabr301 / May 19, 2015

      +Plaeng Nakrien rip

    • Kevin Condna / May 20, 2015

      +ItTastesLikeCoConut Lol, slick

    • Harold Davidson / May 21, 2015

      +ItTastesLikeCoConut Damn! You beat me to it!

    • Shock / August 4, 2016

      you turn it down to resist the other hand turning it up you fucking idot

  2. ATHLEAN-X™ / May 19, 2015

    Get bigger forearms using the same routine of a future MLB Hall of Famer!
    Prepare for the craziest pump you’ve ever felt while you’re at it…

    #forearms #forearmtraining #forearmworkout #biggerforearms #workout

    • Aeolwn / March 27, 2016

      +Max Mgrath o noes

    • Paul Dunstan / March 27, 2016

      +Max Mgrath you can cut down a broom handle. Tie string to the middle long
      enough to reach the floor and a bit more. Tie a rock or brick or some scrap
      metal to the string ( if you don’t have a weight plate). wind the string up
      around the broom in the same motion Geoff used. Then wind it down. The
      advantage of this is as you get stronger you can tie bigger weights to the
      string.

    • Tyler Knezevich / April 15, 2016

      Quick question, does it really matter which way you spin the bar? I get a
      nice pump whether I spin it forward or backwards with both grips

  3. welshdragon2008 / December 31, 2015

    Find me anybody in the whole of YouTube that does this. That teaches this.
    That explains everything like this. I can guarantee, nobody else is doing
    this. BRILLIANT!!

    • Jaime Quinones / May 6, 2016

      IKR!!! Like I try to find other sources in here but there’s just no one
      that beats this guy

  4. SiddyFisher “Advanced” Kun / February 28, 2016

    Can’t believe it took me so long to find this video, I’ve needed a really
    effective forearm workout for a while

  5. kartik pvn / March 13, 2016

    Believe me guys this excercise is damn effective , i did a 60 reps of these
    with a bar and I could feel the intense burn in my forearms

  6. Steven Cox / March 17, 2016

    Did 5 sets of 70-80 for front,reverse, and both, and I can’t barely type
    this comment…. definitely burns…

  7. IKnowBaseball34 / April 9, 2016

    I just did this. Took me like an hour to type this comment.

  8. Garage Gymnastics / April 21, 2016

    do it with a stick/dowel and a weight hanging by a rope tied to the stick.
    hello? what is this crap?

    • MaxiiBoii23 / May 24, 2016

      Can’t you put the weight in the broom? as in stick it in lol I think that
      would be 10 times easier

    • Garage Gymnastics / May 24, 2016

      +MaxiiBoii23 No. Where is the resistive force/ moment arm coming from?
      -nowhere. There is no torque being applied to the stick in your case. ☺

  9. Noah Cherry / May 4, 2016

    Thanks bro… I’m defiantly going to incorporate this in my workout!

  10. GwnRobin / May 19, 2016

    Does this also make your wrists bigger?

    • Chicken Wings / June 29, 2016

      Nothing i have the same problem:(

    • TheUnchainedMind / July 2, 2016

      Your wrists are basically nothing but bone, cartilage and tendons, with a
      minuscule amount of muscle. You can exercise for decades and the size of
      you wrists will remain basically unchanged.

    • Norsebolt / July 10, 2016

      You can thicken your wrists by doing sledge work and other things that
      build the tissue around it. LOL, yes, you can make them bigger.

    • lugit36 / July 10, 2016

      I think having small wrist looks cool especially if you have nice arms. The
      contrast between the two would show how much work you’ve put in.

  11. Natu Davis / May 19, 2016

    Why the hell is the text blocking everything he’s doing?

  12. arshad iqbal / June 11, 2016

    one question . 10 KG = how many pouns?

    • Joey Rongen / June 13, 2016

      Google it.

    • Jeebi / June 24, 2016

      it’s 22 pounds.

    • Joey Rongen / June 24, 2016

      +Jeebi lol but it’s such an easy thing to look up. He should’ve taken some
      initiative and do some research. Research that would’ve lasted less than 10
      seconds.

  13. Jacob Miser / June 13, 2016

    I tried this with 30lb dumbells It burns like crazy

  14. Joe throgmartin / June 24, 2016

    Too bad I don’t have an Olympic bar.

  15. Norsebolt / July 10, 2016

    Correct me if I’m wrong, but……doing rep after rep may give you a pump
    and size, but for strength….?

  16. Tiago Campos / July 15, 2016

    I managed to get cool biceps and triceps in the last year. However my
    forearms are like a skinny 12 year old’s and it makes my entire arm look
    small. Does this really to add mass to them?

    • BoardWhareHowse / July 22, 2016

      +Tiago Campos Oh yes. Check out his other forearm video, too! I began
      incorporating more of his workouts into my own forearm workout, and I’m
      definitely seeing results. You will, too. Since you use your forearms a
      lot, they’re used to strain and will be able to grow much faster.

    • Tiago Campos / July 22, 2016

      +BoardWhareHowse Cool. Will watch the other video. Thanks

  17. Milan Raseta / July 19, 2016

    is it possible to have huge forearms, if my.wrists are skinny?

    • Nam Tran / July 19, 2016

      Irrelevant. Your bone size has little affect on the amount of muscle you
      can carry on your forearm.

  18. Janga Dormfett / July 31, 2016

    Dude, my arms (mostly my right) felt tight after trying your workout, I
    can’t wait to see the progress through, thanks and keep doing what your
    doing man, maybe I’ll have actual GOOD forearms now :D

  19. RaJuanJohnson / August 4, 2016

    I did this for the first time tonight and I thought my forearms were going
    to explode. I’ve never had my arms be that swollen. Felt amazing tho. lol

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